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This interval profile is based on the concept of negative splits, a training and racing strategy that involves completing the second half of a training effort or race faster than the first. This profile uses song pairs where we set a baseline in the first song and then we “beat” the baseline in the second song. Read more…

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In: Coaching and Cueing, Mental Training, Mind-Body
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One of our more popular series on ICA is a set of articles with various strategies for inspiring your students up long climbs. The series was called Strategy for Strength, and is one of the favorites we’ve done on ICA. One of the strategies was to inspire students to come up with a mantra that they repeat over and over to themselves as they climb. Of course, mantras aren’t just for climbing. I was inspired recently to come up with some for sustained tempo pace.Read more…

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I put together this ride for instructors to use as a first class after studios and clubs open back up following the coronavirus lockdown. All of the songs are chosen to make you smile and to reflect; some are there to inspire you to push harder; some may even bring a tear to the eye. You are going to have a wide range of fitness levels when you first come back after many months off, so this profile provides ample modifications for the varying fitness levels in your class.Read more…